Researchers have been highlighting the significance of stair climbing in promoting cardiovascular health and prolonging life expectancy. Stair climbing has been found to decrease the risk of mortality from cardiovascular disease by 39% as opposed to those who avoid stairs.
The activity is believed to be beneficial to the heart as it amalgamates cardiovascular and resistance training. However, further research is required to establish whether the health perks escalate in line with the frequency of stair climbing.
Embrace the stairs, extend your lifespan. This is the message conveyed by researchers from the United Kingdom, who have discovered that the act of climbing stairs can significantly mitigate the risk of mortality from any cause, and particularly from cardiovascular disease.
Although this study has not yet been published in a peer-reviewed journal, it was presented at ESC Preventive Cardiology 2024, a scientific congress hosted by the European Society of Cardiology (ESC).
The research team, led by Dr. Sophie Paddock of the University of East Anglia and Norfolk and Norwich University Hospital Foundation Trust, conducted a meta-analysis of nine studies exploring the health benefits of stair climbing. These studies encompassed 480,479 participants aged between 35 and 84 years, with a roughly equal distribution of males and females.
The participant pool included not only healthy individuals but also those with a history of heart attack or peripheral arterial disease. The team found that participants who regularly climbed stairs had a 24% reduced risk of mortality during the study period compared to those who did not engage in this activity.
Moreover, the stair climbers exhibited a 39% lower risk of mortality from cardiovascular disease and a lower overall risk of developing cardiovascular disease or experiencing a heart attack, heart failure, or stroke.
Stair climbing is a highly effective form of exercise that can be easily incorporated into daily life. It works your heart, lungs, and muscles simultaneously, providing dual benefits that contribute to longevity.
Stair climbing is particularly effective because it’s weight-bearing and engages multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves. This type of resistance training can help maintain lean muscle mass, crucial for metabolic health and glucose regulation.
Moreover, stair climbing requires short bursts of high-intensity effort, which can improve cardiorespiratory fitness by challenging the heart and lungs. This intermittent style of exercise is known to boost VO2 max, a crucial marker of cardiovascular efficiency.
Furthermore, stair climbing is a functional movement pattern that mimics activities of daily living, promoting balance, coordination, and mobility.
Stair climbing has clear advantages over walking, another popular form of low-impact exercise. Climbing stairs significantly increases your heart rate compared to level walking and certainly more than stationary activities like sitting, taking an elevator, or an escalator. However, it’s critical to have the strength and balance necessary for stair climbing.
Almost any exercise is better than none when it comes to improving health. Exercise is beneficial for many of the medical issues that plague our society today. Whether you opt for stair climbing, walking, running, yoga, weightlifting, or pickleball, the crucial thing is to stay active.
To incorporate more stair climbing into your routine, start small and gradually increase the frequency and duration of stair sessions. For example, you could begin by taking the stairs instead of the elevator at work or at home, even if it’s just for one or two flights.
